The Harris Row: You Need To Try This
by Tom Furman
Brad Harris was an athlete, actor, stuntman and producer.
He was a gifted high school athlete who was drafted to USC on a football scholarship and then injured his knee. The Doctor suggested weight training after rehab to return to normal function. Brad’s physique blew up and got the notice of Hollywood when he was asked to double actor Richard Jaeckel for a film. Later Brad left to make sword and sandal epics in Europe following the path of Steve Reeves. Brad made over 50 films in Europe working as actor, stuntman, producer, director and writer. His training included lots of other exercises beside the weights and was often done in his hotel room after 12–14 hours of shooting films. Brad passed in 2017.
As most weight trainers do, Brad customized his training over the years to his time and needs. After a certain point, he dropped heavy deadlifts and squats to reduce stress on his spine. He utilized stair climbing, wind sprints and bike sprints for leg development. As well he developed the AB Original arm slings to train his abdominals and hip flexors. Here are the guidelines and template he used at one point.
1. Brad works out every day. Rarely takes a day off.
2. He avoids many overhead lifts to reduce loading on the spine.
3. Squats have been replaced with sprints, stair running and bike sprints.
4. He has two sessions per day. A gym session and outdoor or home session.
5. A foundational movement, “The Harris Row”, is a total posterior chain exercise and a cornerstone of total body strength. It is demanding on the cardiovascular system as well.
Here is just one of the breakdowns he’s used —
Monday — Arms
Low-pulley rope curls
Forward-leaning rope triceps extensions
Tuesday — Shoulders, low/mid back
Harris Row
Seated side raises
Wednesday — Chest, front delts
Decline dumbbell presses
Bradomatic push presses
Thursday — Upper back
Pulldowns (slant bar, various positions)
Friday — Cycle begins again.
Afternoon Workouts —
Day one: Ab-Originals 4 x 40
Day two: Legs — Runs stairs or do mountain bike wind sprints.
On Tuesday’s workout, you see listed, “Harris Rows”. In a long lost article, Brad described these. I also saw one photo over the years of him performing them.
I’m recalling now the details and fundamental guidelines.
- The exercise is done with a low cable.
2. As well, you stand on a bench, box or any suitable, stable platform.
3. The theme is to move from larger, stricter, range of motion, to a shorter range.
4. The sets are broken into three different mechanics. Essentially three styles.
a. Style One is a combo of a stiff legged deadlift, followed by an upright row.
- You may unlock the knees and maintain a neutral lower back curve for the deadlift
- If Upright Rows are problematic for your shoulders, use separate handles, or pull the handle apart forcibly as you lift. Also try a slightly wider grip.
- Pull to the neck or slightly lower depending on individual structure.
b. Style Two is like a standard deadlift but pulling to the pectoral line with elbows back.
c. Style Three is a wider grip, like a snatch pull to the solar plexus.
5. Brad like higher reps as he matured. 10–20 for each set.
6. If you do 2 sets of each style, that would be 6 total sets.
7. He emphasized this not only builds the total posterior chain, but is a great conditioner.
If it worked for Brad, it could work for you. Try it.
